Tuesday, December 4, 2012

A1. Clean Grip Deadlift
5, 5, 5, 5 Go up in weight with each set. Rest exactly 45 sec

A2. Step behinds  x 5 each Direction. QUALITY! Done correctly this movement should create some serious burn in the quads.  rest exactly 45 sec. x 4 sets

B1. 5 low or high bridge rotations x 5 sets

Note: If you are very close to the low or high bridge rotations, have your coach show you the proper progression.

B2. Handbalancing
Beginners: 10 kick up attempts x 5 sets
Intermediate: 5 heel pulls and 5 toe pulls x 5 sets (Try and hold for 3 seconds on each rep).
Advanced: Do a quick warm up set of heel and toe pulls and then do 10 kick up attempts x 5 sets. Try and hold each kick up for 5 seconds.